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plz explain H.I.T

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englishgent
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2003/11/06 16:48:44 (permalink)

plz explain H.I.T

I have been told that the best way to lose body fat is too do H.I.T but im not really sure how to do it. As far as i understand i should do an exercise at a high intencety and have breaks of lower intencety is this right ??
If this is the case how intence should the fast part be and how intence should the slow part be. Should i be at 70-80% of my max heart rate for the fast bits and 50-60% for the slow???? Also how long should each part last??? (ie 5mins fast then 5mins slow).
If someone can clarify these points for me i would be gratefull
#1

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    Boxer
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    RE: plz explain H.I.T 2003/11/06 20:28:05 (permalink)
    It's hiit. Have a look here http://www.musclemedia.com/training/hiit.asp

    Hit is a form of weight training made popular by Mike Mentzer.
    #2
    windows250279
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    RE: plz explain H.I.T 2003/11/07 09:40:28 (permalink)
    read many of the threads below. Its easy to understand.
    #3
    mouse
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    RE: plz explain H.I.T 2003/11/07 21:58:08 (permalink)
    Hi englishgent,
    The best way to lose FAT is to do cardio at 60% of youre m.h.r. Low intensity for longer periods. It takes around 20 mins for youre body to start burning fat as a power sourse so sessions should be around 45-60 mins if you can do it for this long a period. Training at a higher heart rate will indeed burn more calories but these calories will be from carbs & not fat. Indeed if you want to burn more fat you should eat slightly more carbs as the body can only use fat as an energy sourse when mixed with carbs & oxygen at a m.h.r. of 60%. Keep to one piece of cardio equipment as to keep the heart rate at a steady pace. If youre unsure what youre fat burning rate is do this 220-age x 60%= fat burning pulse rate, make sure you wear a heart rate monitor to keep at youre fat burning rate ,hope this helps mate
    Mouse
    #4
    Funtime
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    RE: plz explain H.I.T 2003/11/08 19:10:21 (permalink)
    Mouse,
    I disagree with your last post, sorry. I think you should read the link from Boxer (another good one, mate)
    Weight loss is a simply a black and white deal, no gimmicks or flashing lights, if you expend more calories than you input you will lose weight!. Fat metabolism takes approx 20minutes to be utilised, so for the first 20minutes of exercise your in the gym forget about burning fat. Then it come in about a 30:70 split (fat:carbohydrate respectively). Fat is burnt in slow twitch muscle fibre, so the faster you go in theory the less % fat you'll burn, but if you then calculate that against the total calories you've burnt in a session lower intensity session, you'll be surprised it'll probably be higher.
    How long do you have to train is the question?. Cause if your limited by your time then; Research has suggested that that "fat loss is a function of energy expended rather than exercise intensity. Therefore, if fat loss is the goal and time is limited, persons should exercise safely at as high an intensity as tolerable to expend as much energy as possible during their allotted time." (Grediagin A et al. 1995).
    So how can you best utilise your time?. Split your cardio up for one, don't do it all at the beginning or the end, vary your days between high intensity exercise (interval training), medium level and even low intensity. I know what I've just said, but if you do too much high intensity exercise this could cause overtraining. (This is from a previous thread I wrote, sorry)
    To answer your question English;
    You need to ask yourself a few questions - how fit are you, compared to your ideal?; what exercise are you doing, this will make a difference to the length and intensity of the exercise?; what is you maximal heart rate, (have you used to method I suggested before to get a more accurate MHR?). This will determine how long you do the intervals for and the %MHR you use, start off with plenty of rest and small intervals then slowly build it up.
    #5
    mouse
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    RE: plz explain H.I.T 2003/11/08 21:34:55 (permalink)
    Hi funtime,
    Feel free to disagree with me mate no problem its a free world.As to black & white I do agree but remember we are not just talking about weight loss we are talking about fat loss ther is a big difference. If fat is what englishman wants to lose & not just weight then I stand by 100% of what I have said the proof they say is in the pudding. I have studied this subject for a long time now & also put it into practice & it does work, but it,s always good to get another view on things. If you would like to know more on fat burning perhaps you could try www.fitnessanalyst .com a really great web site, cheers for now mate
    #6
    Dr Cool
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    RE: plz explain H.I.T 2003/11/08 21:55:06 (permalink)
    503ed!!

    Ow my skin!
    #7
    mouse
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    RE: plz explain H.I.T 2003/11/11 13:32:34 (permalink)
    Hi mate,
    This is not a text book that I have quoted it from, but infact learned from my studies with w.a.b.b.a. I have just read the hiit piece & it is so dated it,s unreal. First of all to train on an empty stomach first thing is ludicrus, also after training it states not to eat for an hour afterwards again barmy. There is only a 2 hour gap after training to refuel youre glycogen stores fully called "the window of opertunity" after this youre severly depleting youre glycogen storage thus, this will have a telling effect on youre next work-out, as glycogen replenishes at 5% an hour it takes 20hours to fully replenish youre stores but the quicker you can consume especially carbs after a work-out the better youre storage will be. I think the Mentzer brothers were around in the 70,s & 80,s & perhaps that where some of their stuff should stay. All my studies have been in the last 2 years & I,m still studieng now, I personally can only translate what I am being taught but I,m sure all of their stuff is all up to date & with the modern times. I know there will always be differences of oppinions on such subjects, thats why at the age of 38 I decided to go on several fitness courses & learn as much as I can, I am soon to do my deploma which has taken me 3 years, & as I said earlier all I can do is recite the knowledge that w.a.b.b.a. has given me. Great to see the different views that people have though mate, even at my age I,m still willing to learn
    cheers for now
    #8
    CheekyChappie
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    RE: plz explain H.I.T 2003/11/11 13:38:34 (permalink)
    OK now we're getting H.I.T and HIIT mixed up.
    #9
    mouse
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    RE: plz explain H.I.T 2003/11/11 20:39:53 (permalink)
    Yep, made an arse of that one guys, got them mixed up!!! Hope you accept my appologies!! Was replieng after reading hiip.
    #10
    T_aslam
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    RE: plz explain H.I.T 2003/11/12 00:28:14 (permalink)
    quote:
    Originally posted by mouse

    Yep, made an arse of that one guys, got them mixed up!!! Hope you accept my appologies!! Was replieng after reading hiip.



    LOL no worries. Johnnyfive has debated this one so many times i think he gonna wanna retire real soon. Thats a compliment J5.
    #11
    k-pax
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    RE: plz explain H.I.T 2003/11/18 23:39:22 (permalink)
    To throw a spanner into the works, just think about 100m sprinters. They spend all day practising explosive sprinting - HIGH intensity. They never fo any form of low intensity training.

    You stand a sprinter and a long distance runner together. The runner is without fat and muscle mass. The sprinter on the other hand is only without fat - he is packed with muscle. Now I'm not saying HIIT will make you look like a sprinter, I'm simply saying that maybe it's possible HIIT is much more effective at burning fat, and sparing muscle, than low intensity traing (like the runner).

    #12
    Robert
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    RE: plz explain H.I.T 2003/11/19 17:53:26 (permalink)
    all lions do is *sprint*/eat/sleep.

    *sprint* = high intensity

    ever seen a fat lion??

    rob

    ha ha ha....
    #13
    englishgent
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    RE: plz explain H.I.T 2003/11/20 20:11:03 (permalink)
    ok tell me if i have got this right . At the moment i am running/cycling/rowing at 100% effort for thirty seconds then slowing to 50% effort for thirty seconds and carrying this on for as long as i possibly can. Is this right???? at the moment i can only manage about 20 mins at this sort of intencty
    #14
    gwaipor
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    RE: plz explain H.I.T 2003/11/25 02:43:34 (permalink)
    mouse spells funny...
    #15
    Robert
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    RE: plz explain H.I.T 2003/11/25 16:02:28 (permalink)
    english gent, yes thats fine.
    keep it up. you have a good level of fitness there matey, most can only manage HIIT for around 7-10mins if they are honest.
    rob
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    englishgent
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    RE: plz explain H.I.T 2003/11/26 08:08:36 (permalink)


    20 mins of that at true HIIT intensities is physically impossible, you would be dead in 20 mins. 5-8mins of that would be a very impressive achievement.


    i was doing it as close to 100% as a could while staying on my feet lol and i threw up afterwards [xx(] not good so should i try and do HIIT for 10 mins then change to fat burning for another 30 mins afterwards ????? or just do 10 mins?????
    #17
    englishgent
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    RE: plz explain H.I.T 2003/11/27 07:54:40 (permalink)
    ok understood tnks for clarifying it for my johnny :)
    #18
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